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4-Hour Body An Uncommon Guide to Rapid Fat-Loss, Incredible Sex and Becoming Superhuman Paperback – 2011
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About the Author
TIMOTHY FERRISS, nominated as one of Fast Company’s “Most Innovative Business People of 2007,” is author of the #1 New York Times, Wall Street Journal, and BusinessWeek bestseller, The 4-Hour Workweek, which has been published in 35 languages.
Wired magazine has called Tim “The Superman of Silicon Valley” for his manipulation of the human body. He is a tango world record holder, former national kickboxing champion (Sanshou), guest lecturer at Princeton University, and faculty member at Singularity University, based at NASA Ames Research Center.
When not acting as a human guinea pig, Tim enjoys speaking to organizations ranging from Nike to the Harvard School of Public Health. --This text refers to the Audio CD edition.
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Important side note about the slow card diet - listen to your body. Eating the amount of protein at the four meal a day frequency he recommended was always way too much for me if I was also having a small serving of beans and spinach or other veggies too (I'm 5'3 and 138 lb), so I wasn't losing weight until I reduced my intake to three meals a day with the equivalent of one egg of protein per meal. I'm also doing the recommended minimum amount of exercise he discusses, eating my meals slowly, following cheat day to a T, doing the PAGG and CQ supplements as recommended, and drinking more than enough water, so it really was just eating too much. Having a decent amount of hunger before a meal helps a lot.
I've lost significant weight on its protocol (went from 28%MBI to 16% in 10weeks)
It's improved my sex life - cannot speak more highly of kettlebell swings for this and below
Mass gains were meh but still good for the total gym time
sleep manipulation didn't work for me but know it has for others
helped a ton with injury recovery
UPDATE: After 2.5 years, I lost 250 pounds. While no plan/lifestyle change is right for everyone, this worked very well for me.
I think there are a couple of key elements that will make this book better:
1) Never forget the 20/80 rule. For those of us who are not trying to get under 2% body fat but are trying to get down to a manageable weight and who have the will power of a famished dog looking a bowl of bacon it is our key to success. When I fall off the health nut wagon I can still eat a high protein breakfast, avoid carbs especially in the mornings, and still maintain a stable weight. Little or no change during bad boy times is a good change for those of us who have played with diets a lot.
2) The day off is a blessing but for those in my category it is often stretched too easily so I refer you to number 1. If you follow the 20% rules even on cheat days or weeks [just being honest here] then you minimize the overall damage.
3) The little tricks that yield big results are my starting and focal points in the book. I read the entire book but many chapters don't currently pertain to my situation and probably never will. Many of them however are perfect for people like me. Get 80% of the benefit with 20% of the max effort and then, as you feel healthier add to it.
Since I have been working with this diet when I am faithful my weight loss and body change is pretty impressive averaging 4-6 lbs per week and a nice reduction in waist and butt inches with a slight increase in arm and thigh inches. During 3 months of non-adherence aside from protein breakfasts I gained back only 5 of the 25 lbs I had lost (1 month on and 3 months off and still down 20lbs). This also coincided with a return to a fairly sedentary lifestyle.
Every few months I get my mojo back and want to start losing weight again (I love cold weather it actually motivates me) and when that happens I can easily kick in more aspects of the four hour body to take advantage and lose a little more.
So don't be discouraged by his discussion of getting the last couple of % off. If you really analyze the 20/80 rules and apply his book accordingly it is a tome of encouragement to us less than motivated, short cut seeking, beautiful on the inside people too.
Read the book, don't put yourself in a category you don't fit. If you are overweight like me focus on the weight loss and body sculpting and just read the other parts to laugh at what a nut case the author is. There is so much encouragement to get the most from the least and that is the gold mined from this book. The rest may be very useful and good advice but for most of us the focus on the core message is what is truly revolutionary from what we have been taught. More is not better, most return on investment is.
One last comment. The kettlebell swing is a killer. He says 10-15 minutes twice a week, I applied the 20% rule my first time and got in about 3 minutes and two days on disability as my muscles recovered. I am looking forward to building up to a better workout but don't let the light weight fool you when you first start.
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3 weeks, nada. 4th week?Read more